Diet menu for women who are new to the gym! How to start muscle training

Two reasons why women new to the gym should start with strength training

Many women who are new to the gym may start with aerobic exercises such as using a treadmill.
However, in order to diet efficiently, it is recommended to start with strength training.
Muscle training has the effect of creating a body that is more likely to lose weight and shaping your ideal body line.
Let's take a closer look at these two major benefits.

Increase your basal metabolic rate and make it easier to lose weight and harder to gain weight

Increasing muscle mass through strength training improves your basal metabolic rate.
Basal metabolism is the minimum amount of energy consumed to maintain life, and muscle is a tissue that consumes a lot of calories.

Therefore, as muscle mass increases, the calories burned increase even when not exercising, naturally changing your body type to one that is easier to lose weight and harder to gain weight.
Diets that only involve restricting food intake can result in muscle loss and increase the risk of rebound weight gain, but combining it with strength training makes it easier to maintain a healthy, toned body.

Tighten areas of concern and achieve your ideal body line

The goal of dieting is not just to lose weight, but also to achieve the body shape you desire.
Strength training can target and tighten areas of concern, such as the buttocks, upper arms, and stomach area.

Even if your weight doesn't change, building muscle will give your body shape more definition and dramatically change how you look.
By visualizing the body you want to have and engaging in the appropriate muscle training program, you will not only lose weight, but also be able to create a healthy and beautiful body line.

Things to remember! The basic structure of effective gym training

To get the most out of your gym workouts, rather than just trying out different machines, you should focus on the three steps of warm-up, strength training, and aerobic exercise, which will reduce the risk of injury and help you burn fat more efficiently.
Understand this basic structure and incorporate it into every workout.

Step 1: Warm up and prevent injury

Always warm up before starting your training.
Warming up your body through light jogging and stretching will increase the flexibility of your muscles and joints and promote blood circulation.
This significantly reduces the risk of injury during training.

Gradually increasing your heart rate also prepares your body for exercise, contributing to improved performance during subsequent training sessions.
As with any serious sport, warming up is an essential first step to safe and effective training.

Step 2: Strength training to tone your body

Once you've completed your warm-up, you'll move on to strength training.
The most efficient way to train muscles is to work from large muscles to small muscles.
Specifically, the basic sequence is "legs and buttocks" → "back" → "chest" → "shoulders, arms and stomach."

By training large muscle groups first, the secretion of growth hormone is stimulated, which increases the effectiveness of subsequent training.
For beginners, it's recommended to start with machine-based strength training rather than free weights, as it's easier to learn the correct form.

Step 3: Burn fat efficiently with aerobic exercise

To round out your training, incorporate some cardio.
It is known that performing aerobic exercise after strength training increases the fat burning effect.
This is because the growth hormone secreted during muscle training breaks down body fat and makes it easier to use as energy.

At this time, you can burn fat efficiently by doing exercise such as walking or riding a fitness bike for more than 20 minutes.
It is effective to continue at an intensity that makes your breath move a little, within your limits.
If you are a beginner at exercise, you may be reluctant to do more than 20 minutes of aerobic exercise. In that case, we recommend taking part in studio lessons at a sports gym.
Aerobic exercise can feel long if you do it alone, but if you do it with an instructor and enjoy the music and movements, the time will fly by.
Come and find a lesson you like!

[By body part] 5 recommended strength training menus for women

There are many training machines in the gym, but here are five recommended muscle training exercises that beginner women should especially try.
These machines can efficiently train areas that women are concerned about, helping them to create the ideal body line.

Approach each part of the body while being mindful of proper form.

[Buttocks and thighs] Shape your lower body with leg presses

The leg press is a machine that can comprehensively train the large muscles of the lower body, such as the buttocks (gluteus maximus) and thighs (quadriceps, hamstrings).
Because the trajectory is fixed, it is easier to maintain stable form compared to free weight exercises such as squats, and even beginners can safely handle heavy weights.

It is highly effective in lifting the hips and tightening the entire leg, and also contributes greatly to improving basal metabolism.
Start with a light weight and make sure to bend and straighten your knees deeply using the correct form.

[Back] Create a beautiful back with lat pulldowns

The lat pulldown is a classic machine for training back muscles such as the latissimus dorsi and trapezius.
By pulling the bar down from above, you can reach your entire back, which is often difficult to focus on yourself.

Strengthening your back muscles can improve your posture and create a beautiful, slender back.
It also has the effect of making your waist look slimmer, so it is recommended for women who want to have a well-defined body line.
If you focus on squeezing your shoulder blades together, you can stimulate your back more effectively.

[Chest/Upper Arms] Aim for a bust increase with chest presses

The chest press is a machine that effectively trains the pectoralis major muscles in the chest and the triceps muscles in the upper arms.
By training your pectoral muscles, you can strengthen the foundation of your bust and help create a firm, beautiful décolleté line.
It can also help tighten sagging upper arms, which can be a concern.

Since it is done while sitting on a chair, even women who are not good at push-ups can easily do it.
Be careful not to shrug your shoulders, and feel your chest muscles stretching and contracting as you perform the movement.

[Shoulders] Create a beautiful shoulder line with shoulder presses

The shoulder press is a machine that trains the deltoid muscles in the shoulders.
By developing rounded muscles in the shoulders, a feminine, supple shoulder line is created, which can also have the effect of making the face appear smaller in comparison.
It can dramatically change the overall look you get when wearing a T-shirt or sleeveless top.

When using this machine, it is important to keep your back firmly against the backrest and raise your elbows to a position where they are not fully extended.
Use a weight that is not too heavy and be mindful of using your shoulder muscles.

[Stomach] Get a slimmer waist with abdominal crunches

The abdominal crunch is a machine that trains the rectus abdominis muscles at the front of the abdomen.
Unlike abdominal exercises performed using your own body weight, the trajectory is stable, allowing you to place a concentrated load on your abdominal muscles while reducing strain on your neck and lower back.
It is effective in eliminating a protruding belly and creating a slim waistline.

Using machines makes it easy to adjust the load, so even beginners with little muscle strength can start without difficulty.
The key is to perform the movement slowly and curl your body as if you are looking into your belly button.

3 aerobic exercises to accelerate your diet

After increasing your basal metabolic rate through strength training, burn fat efficiently through aerobic exercise.
The gym is equipped with a variety of cardio machines, each with its own unique features.

Here we will introduce three recommended machines that are particularly effective for dieting and are easy for even beginner women to use.
Choose the one that best suits your physical strength and goals and incorporate it into your training.

Start by walking on a treadmill

Treadmills are one of the most popular pieces of cardio equipment in the gym.
A major advantage is that you can walk or run regardless of the weather, and you can freely set the speed and incline, making it easy to adjust the load to suit your physical fitness level.

If you are new to exercise, start by walking at about 5 to 6 km per hour, and as you get used to it, you can gradually increase your speed or add an incline to increase the calories you burn.
Aim to continue for at least 20 minutes.

Exercise on a fitness bike while minimizing strain on your knees

A fitness bike is an aerobic exercise machine that you sit on and pedal.
Since your weight is placed on the saddle, there is no impact from landing like when running, and the strain on your knees and ankles is very minimal.
Even those who are concerned about their weight or joints can participate with peace of mind.

Another advantage is that you can easily exercise while watching TV or listening to music, making it fun and easy to continue for long periods of time.
Aim to row at a steady pace for at least 20 minutes.

Move your whole body in a balanced way with a cross trainer

A cross trainer is an aerobic exercise machine that involves placing your feet on the pedals and moving the handlebars back and forth, which activates your arms and legs in unison.
This is a full-body exercise that uses both the upper and lower body at the same time, so you can expect to burn calories efficiently.

Because your feet stay on the pedals, there is less impact on your joints, and the rhythmic movements allow you to continue exercising in a fun way.
This machine is recommended for those who want to tone their entire body in a balanced way.

How to create a training plan for women new to the gym

In order to realize the benefits of training at the gym and succeed in your diet, it is essential to go regularly.
To help women avoid giving up when going to the gym for the first time, it is important to get into the habit of going at a reasonable frequency and to decide in advance what training to do each time.

Let's take a look at how to create a specific plan.

First, get into the habit of attending classes 2-3 times a week.

Ideally, you should train 2-3 times a week.
Muscles become stronger through a process known as "supercompensation," in which muscle fibers are damaged by training and then repaired and grown through rest and nutrition.

This super recovery requires about 48 to 72 hours of rest, so it is more efficient to go to the gym every other day rather than training every day.
Start with a reasonable number of times per week and aim to make going to the gym a habitual part of your daily life.

An example of how to create a training menu that can be completed in 60 minutes

If you aim to limit your training session at the gym to around 60 minutes, it will be easier to maintain concentration and continue.
As an example of specific time allocation, we recommend spending 5 to 10 minutes on warm-up exercises (such as stretching), then 30 to 40 minutes on strength training (3 to 5 exercises), then 20 minutes on aerobic exercise (such as walking), and finally 5 minutes on cool-down (stretching).

By using this flow as a foundation and adjusting your training content to suit your physical condition and goals on that day, you can exercise effectively without straining yourself.

The basics of dietary management to enhance training effectiveness

No matter how hard you train, if you neglect your diet, your diet will be less successful.
In order to maximize the effects of exercise and build a healthy and beautiful body, it is essential to consider training and dietary management as a set.

Understand the basics of nutrients that you should pay particular attention to and incorporate them into your daily diet.

Eat enough protein to build muscle

Protein is the main building block of muscle and is a crucial nutrient for strength training. Adequate protein is needed to repair muscle fibers damaged by training and to help muscles grow stronger and larger.

In the past, the period within 30 minutes after training was called the "golden time," and consuming protein during this time was considered effective. However, recent research has shown that consuming sufficient amounts of protein throughout the day is more important than the timing of protein intake. Muscle protein synthesis is said to continue for 24 to 48 hours after exercise, so it is thought that there is no need to stick to a specific time of day. Make a conscious effort to incorporate high-protein, low-fat foods such as chicken breast, fish, eggs, and soy products into your daily diet.

A balance of carbohydrates and fats is essential for a healthy body

When dieting, people tend to avoid carbohydrates and fats, but these are also essential nutrients for the body.
Carbohydrates are the main source of energy for training, and if you don't get enough, your body will break down muscle to create energy, which can actually lead to a loss of muscle mass.

Lipids are also involved in regulating hormone balance and forming cell membranes.
Even while dieting, it is important to consume an appropriate amount of good quality carbohydrates such as brown rice and oatmeal, and good quality fats found in fish and avocados.

Q&A to answer questions women have at the gym for the first time

Women who are going to the gym for the first time may have various questions and concerns about the training content and changes to their bodies.
Here we will answer questions that beginners are particularly concerned about in a Q&A format.
Get your doubts cleared and start training with confidence.

Q. If I do strength training, won't I get muscular and fat?

Women secrete much less testosterone, the male hormone that promotes muscle growth, than men, so regular weight training will not result in the bulky, muscular builds of a bodybuilder.
Rather, moderate strength training helps to tone muscles and create a well-defined, feminine body line.

Even if your weight stays the same, you'll look slimmer as you lose body fat and build muscle.
Don't worry, just go ahead and do your strength training.

Q. Is it okay to train at the gym during my period?

It's okay to train during your period as long as you're not experiencing any physical problems.
Exercise such as light walking and stretching can improve blood circulation and help relieve menstrual pain and swelling.

However, if you have severe stomach pain or fatigue, or if you feel anemic, do not push yourself and prioritize rest.
It is important to avoid strength training involving heavy weights and strenuous sports that last for long periods of time, and to adjust the intensity of your exercise in accordance with your body's needs.

Q. Is drinking protein more effective for dieting?

Protein is a nutritional supplement that allows you to easily replenish protein and can also be effectively used for dieting.
Taking it after training effectively supports muscle repair and helps maintain and improve muscle mass.
Increasing muscle mass increases your basal metabolic rate, which helps you build a body that is more likely to lose weight.

It can also be used to supplement the protein that tends to be lacking in meals alone, or as a snack to make you feel full and reduce unnecessary calorie intake.
However, protein also contains calories, so be careful not to drink too much.

My Feelings, Then and Now

In order for women who are new to the gym to successfully lose weight, it is important to approach training with the right knowledge.
As introduced in this article, the basic structure of effective training is "warm-up exercises," "strength training," and "aerobic exercise."
In particular, muscle training is essential for increasing your basal metabolic rate and creating a body that is easier to lose weight, and it also tightens problem areas to create the ideal body line.

Along with training, you should also manage your diet and get into the habit of going to the gym 2-3 times a week. By continuing this, your body will steadily change.